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  6. Matzo vs. Bean raw

Matzo vs. Bean raw — In-Depth Nutrition Comparison

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How are matzo and bean raw different?

  • Bean raw has more folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, vitamin B1, iron, and manganese than matzo.
  • Daily need coverage for folate for bean raw is 127% higher.

Crackers, matzo, plain and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Matzo vs Bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Matzo
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +32.3%
Contains more MagnesiumMagnesium +604%
Contains more CalciumCalcium +769.2%
Contains more PotassiumPotassium +1143.8%
Contains more IronIron +60.4%
Contains more CopperCopper +1388.3%
Contains more ZincZinc +235.3%
Contains more PhosphorusPhosphorus +361.8%
Contains more ManganeseManganese +76.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Matzo
Matzo
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +231.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +84.2%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin B6Vitamin B6 +312.2%
Contains more Vitamin KVitamin K +1766.7%
Contains more FolateFolate +2988.2%
Contains more CholineCholine +513%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Bean raw DV% diff.
Folate 17µg 525µg 127%
Copper 0.06mg 0.893mg 93%
Fiber 3g 15.5g 50%
Phosphorus 89mg 411mg 46%
Potassium 112mg 1393mg 38%
Magnesium 25mg 176mg 36%
Vitamin B6 0.115mg 0.474mg 28%
Vitamin B1 0.387mg 0.713mg 27%
Iron 3.16mg 5.07mg 24%
Protein 10g 21.42g 23%
Manganese 0.65mg 1.148mg 22%
Vitamin B3 3.892mg 1.174mg 17%
Selenium 36.9µg 27.9µg 16%
Zinc 0.68mg 2.28mg 15%
Starch 34.17g 14%
Calcium 13mg 113mg 10%
Choline 10.8mg 66.2mg 10%
Carbs 83.7g 62.55g 7%
Vitamin C 0mg 6.3mg 7%
Vitamin B5 0.443mg 0.785mg 7%
Vitamin B2 0.291mg 0.212mg 6%
Vitamin K 0.3µg 5.6µg 4%
Calories 395kcal 347kcal 2%
Vitamin E 0.06mg 0.21mg 1%
Sodium 0mg 12mg 1%
Polyunsaturated fat 0.603g 0.407g 1%
Fats 1.4g 1.23g 0%
Net carbs 80.7g 47.05g N/A
Sugar 0.29g 2.11g N/A
Saturated fat 0.226g 0.235g 0%
Monounsaturated fat 0.127g 0.229g 0%
Tryptophan 0.116mg 0.237mg 0%
Threonine 0.267mg 0.81mg 0%
Isoleucine 0.371mg 0.871mg 0%
Leucine 0.692mg 1.558mg 0%
Lysine 0.193mg 1.356mg 0%
Methionine 0.176mg 0.259mg 0%
Phenylalanine 0.494mg 1.095mg 0%
Valine 0.42mg 0.998mg 0%
Histidine 0.213mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +13.8%
Contains more CarbsCarbs +33.8%
Contains more ProteinProtein +114.2%
Contains more WaterWater +163.5%
Contains more OtherOther +478.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Poly. FatPolyunsaturated fat +48.2%
Contains more Mono. FatMonounsaturated fat +80.3%
~equal in Saturated fat ~0.235g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.